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SOME FACTS ABOUT BLOOD PRESSURE and … How to keep it normal!

SOME FACTS ABOUT BLOOD PRESSURE and … How to keep it normal!. “ Ideal ” blood pressure 115 mm Hg - systolic 75 mm Hg diastolic 115/75 mm Hg according to the new standard set by the Seventh Joint National Committee on Prevention, Detection, Evaluation, and Treatment of

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SOME FACTS ABOUT BLOOD PRESSURE and … How to keep it normal!

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  1. SOME FACTS ABOUT BLOOD PRESSURE and… How to keep it normal!

  2. “Ideal” blood pressure 115 mm Hg - systolic 75 mm Hg diastolic 115/75 mm Hg according to the new standard set by the Seventh Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (2003)

  3. STAGES OF HYPERTENSION • “prehypertension” • 120 –139 mmHg systolic or 80-89 mm Hg diastolic • Stage 1 hypertension. • 140 – 159 mm Hg systolic or 90 –99 mm Hg diastolic Stage 2 hypertension >160 mm Hg systolic or > 100 mm Hg diastolic

  4. ISOLATED SYSTOLIC HYPERTENSION--ISH • ___________________________ • High systolic blood pressure is very dangerous-- • even when the diastolic pressure is low • 140 mm/Hg Systolic = 2x’s the risk of CVD • than • 120 mm Hg. Systolic pressure • An ISH of 150 mm Hg imparts three times the risk.

  5. It’s estimated 25% of the population has BP. • At age 65 about 60% of folks have BP • Fifteen years later, about 90% will have BP.

  6. The Risk Factors for High Blood Pressure: Age Race Family history Excess weight (>25 BMI or >25 %Body Composition) Inactivity Tobacco use Sodium intake Low potassium, calcium, magnesium intake Alcohol-even moderate intake for some Stress

  7. The Risk Factors for High Blood Pressure: • Other chronic conditions that contribute: • high cholesterol • diabetes • kidney disease • insufficient sleep and sleep apnea • overwork – working more than 40 hrs/wk.

  8. Complications: Damage to the arteries Heart Failure Blocked or ruptured blood vessel in brain – resulting in stroke. Damage to blood vessels in the kidneys and eyes.

  9. Some Foods with A lot of Sodium Smoked meats or fish(turkey-278) Sardines(1oz.- 141mg) Tomato juice(1c.- 653mg) Frozen or canned lima beans (1c.-90mg, canned-810mg) Frozen or canned peas (1c. canned- 428mg) Canned spinach(1c.-58mg) Canned carrots(1c. 385mg Pastries or cakes made from self-rising flour mixes Bouillon(1c. 1152mg) Ham(2 slices 810mg) Sausages(2 links-336mg) Frankfurters(1 beef- 462mg)

  10. Some Foods with A lot of Sodium Pickles(1 dill- 833mg) Sauerkraut(1 oz.- 213mg) Soy sauce(reg. 1 Tbsp- 914mg) Catsup(1 Tbsp.- 166mg) Cheeses 300 mg/oz Commercially prepared soups or stews(1c.Campbell’s Chunky Chick. Rice-888mg) Potato chips(120-180mg/oz) Pretzels(290-560mg/oz) Salted crackers(314mg/5 ) Biscuits(325mg- 2”) Pancakes(200 mg- 1 med) Fast foods(Big Mac-995mg) Olives(blk-352, green- 529)

  11. Some Foods with A lot of Sodium • Perdue 1Split Breast • ･Nutrition Facts • Serving Size (6.8 oz.)･Amount Per Serving Calories 370 (19%) • Total Fat 20g (31%)･Saturated Fat 6g (30%)･ • Trans Fat 0g • Cholesterol 180mg (60%)･Sodium 100mg (4%) • Total Carbohydrate 0g (0%)･Protein 48g Perdue Chicken Breast ･Nutrition Facts ･Serving Size 4 oz. (112 g)･Servings Per Container 12･Calories120 Total Fat 2.5g (4%) Saturated Fat 1g (5%) Trans Fat 0g Cholesterol 70mg (23%)･Sodium 350mg (15%) Total Carbohydrate 1g (0%)･Protein 22g･

  12. Some Sodium Values in Foods Perdue All Natural Chicken Breast Nutrition Facts Serving Size 137g/4.8oz. Calories 140 (7%) Total Fat 1.5g (2%) Saturated Fat 0.5g (3%)･Trans Fat 0g Cholesterol 90mg (30%) Sodium 60mg (3%) Total Carbohydrate 0g (0%)･Protein 32g

  13. READ LABELS. • 1 tsp salt = 6 grams and contains about 2400 mg. of sodium • (and 3600 mg. of chloride). • A flatware teaspoon is 2-3 x’s larger than a measuring • teaspoon! • Recommendation: everyone reduce daily sodium intake to • 2400 mg. • Those with high blood pressure get only a modest decrease • @ 2400 mg • For significant results sodium to  1500 mg. a day.

  14. POTASSIUM INTAKE IS CRITICAL. • A good balance between potassium & sodium is 3/1. • For 1500 mg. sodium you should aim for 4500 mg. • potassium.

  15. POTASSIUM INTAKE IS CRITICAL. Avg. Man gets 2.9 -3.2 grams Avg Woman gets 2.1 - 2.3 grams Moderate Potassium Deficiency = HTN, Bone loss, kidney stone risk

  16. POTASSIUM INTAKE IS CRITICAL. 2005 Dietary Guidelines 4.7 grams/day = 9 - 10 servings of fruits and vegetables

  17. Meat and Potatoes are Healthy --nothing beats a potato • for potassium -- roast, bake, mash • Winter foods…acorn squash, parsnips, sweet potatoes • Roasted veggies • Soups with natural meat broth and veggies, tomatoes • Fish -- halibut, salmon, flounder, tuna are rich in K+ • International cuisines..lentil soups, chick peas, black beans • Fruits - berries, bananas, citrus, melons, grapes, raisins, • apricots • Nuts - peanuts, almonds

  18. FROZEN VEGETABLES ARE AS NUTRITIOUS AS FRESH • • Frozen vegetables, such as green beans, sweet corn and peas, • contain similar levels of vitamin C, fiber, magnesium, potassium • • Fresh vegetables remain the nutrient leaders, but with storage, • nutrient loss occurs, even with refrigeration. • Vitamin C losses for some fresh vegetables when stored • in the fridge for several days were more than • vegetables stored in freezer. • Freezing vegetables “locks in” important vitamins. • • Concentrations of total carotenoids, including ß-carotene, lutein • and zeaxanthin, were the same in fresh and frozen • golden whole kernel corn.

  19. MILK??? Women drinking more ff milk, higher intakes of calcium and Vitamin D from foods have lower risk for HTN. (AM Heart Assoc. - Hypertension journal. Feb 2008)

  20. Drinking moderately may boost blood pressure more than thought Public Library of Science journal PLoS Medicine, March 2008.

  21. DASH diet (Dietary Approaches to Stop Hypertension). Go to: www.nhlbli.gov/hbp/prevent/h_eating/h_eating.htm for a free copy and much more information.

  22. DASH DIET (DIETARY APPROACHES TO STOP HYPERTENSION) • Follows heart healthy guidelines to limit saturated • fat and cholesterol. • Focuses on increasing intake of foods rich in nutrients • that are expected to lower blood pressure, mainly minerals • (like potassium, calcium, and magnesium), protein, and fiber.

  23. DASH DIET (DIETARY APPROACHES TO STOP HYPERTENSION) • DASH diet formed the basis for the new USDA MyPyramid • Also adopted by: • The National Heart, Lung, and Blood Institute • The American Heart Association • The 2005 Dietary Guidelines for Americans • US guidelines for treatment of high blood pressure

  24. DASH DIET (DIETARY APPROACHES TO STOP HYPERTENSION) Type of food Servings on a 2000 Calorie diet Grains and Grain Products (at least 3 wh. Grains) …………….7- 8 Fruits …………………………….4 - 5 Vegetables …..…………………….4 - 5 Low fat/fat free dairy………………2 - 3 Lean meats/poultry/fish……………< 2 Nuts, seeds, legumes………………4 - 5 / week Sweets and fats…………………… 1-2/limited

  25. OTHER HELPFUL WEBSITES Mayoclinic.web -Look up cardiovascular disease, coronary artery disease, hypertension, and scores of other health related topics. This is one of the best sites for reliable information. You can also find information on Alternative Therapies. Mydash.com -- This site has hundreds of low salt recipes and various promotions. Sign up for a weekly email newsletter to receive a link to new seasonal recipes. Spicehunter.com and Mccormick.com also have recipes and promotions and a lot of information on herbs and spices, but the recipes tend to be high in sodium.

  26. COMERCIALLY BLENDED HERBS AND SPICES MRS. DASH: Original, Chicken, Lemon Herb, Extra Spicy, Southwest Chipotle, and Table Blend. MCCORMICK: Garlic and Herb, and All-Purpose Salt Free; SPICE HUNTER: Seafood Grill and Broil, Garlic Pepper Blend, Italian

  27. Chocolate Possibly Effective for Hypertension (Nat. Med.Database) Dark or milk chocolate 46-105 grams/day, -provides 213-500 mg of cocoa polyphenols, -modestly lowers systolic by 4.7 mmHg and -diastolic by 2.8 mmHg in normo- and hypertensive people.

  28. Chocolate Possibly Effective for Hypertension (Nat. Med.Database) Dark chocolate, 6.3 grams daily -provides 30 mg of polyphenols -decreases systolic by 2.9 mmHg and -decreases diastolic by 1.9 mmHg -consumed for 18 weeks by patients with pre- or mild hypertension

  29. Chocolate Myths Chocolate is high in caffeine. Fact: While eating chocolate may perk you up, A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk both contain 6 mg of caffeine. (regular coffee contains about 65-135mg of caffeine.)

  30. Chocolate Myths Chocolate is loaded with saturated fat and is bad for your cholesterol. Fact: Stearic acid, the main saturated fat found in milk chocolate, is unique. It doesn’t raise cholesterol levels like other types of saturated fats. In fact, eating a 1.4 ounce chocolate bar instead of a carbohydrate-rich snack has been shown to increase HDL (good) cholesterol levels.

  31. Chocolate Myths Chocolate lacks any nutritional value. Fact: Chocolate is a good source of magnesium, copper, iron and zinc. It also contains polyphenols (an antioxidant also found in tea and red wine) that have been associated with a decreased risk of coronary disease. An average chocolate bar contains about the same amount of antioxidants as a 5-ounce glass of red wine.

  32. Chocolate Myths Chocolate causes cavities. Fact: Candy alone is not responsible for cavities. Cavities are formed when bacteria in the mouth metabolize sugars and starches from any type of food (soda, candy, juice, bread, rice and pasta) to produce acid. This acid then eats through the enamel of the tooth, causing a cavity.

  33. Chocolate Myths Myth: Chocolate causes acne. Fact: Studies in the past twenty years have eliminated chocolate as a cause of acne. In fact, many dermatologists doubt that diet plays any significant role in the development of acne. Acne is now believed to be caused by a combination of high bacterial levels and oil on the skin

  34. Chocolate Myths Chocolate causes weight gain. Fact: Any food can be part of a healthy diet if consumed in moderation. An average chocolate bar contains 220 calories, and 15 grams of fat. Enjoying the occasional piece of chocolate may reduce the risk of severe bingeing, which can occur when you feel deprived of your favorite foods.

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